Barbell Wrist Curl

A small-range wrist flexion that isolates the forearm flexors — the classic finisher for grip strength and forearm size.

Arms Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Forearms

Secondary

none

Step by step

Sit on a bench and rest your forearms on your thighs with your wrists hanging just past the knees.
Hold the bar with an underhand grip, hands shoulder-width apart, and let it roll into your fingertips.
Curl the bar up by closing your fingers and flexing your wrists, keeping the forearms pinned to your thighs.
Squeeze hard at the top with the wrists fully flexed and feel the forearms contract.
Lower the bar back down under control, letting it roll out toward the fingertips at the bottom.
Repeat for high reps, focusing on a slow tempo and a full range from fingertips to top squeeze.

Log your sets. After a few weeks you will see whether it is moving. Free.